Rest today to recover from this week's runs. The most important piece of gear you'll need is a pair of running shoes that fit you well and provide the support that your feet need. Worn-out or ill-fitting shoes are a leading cause of injury. Be sure to go to a specialty running shop where you can get help finding the pair that's right for you. Keep track of how many miles you put on your shoes. Replace them every 300 to 500 miles.